WOD 181229

1. MOBILITY

  • Banded Shoulder Stretch

  • Lower Back Activation

2. WARM UP

2rds:

  • 50 SUs

  • 10 Scapular Pull-Ups

  • 5 KB Swings

3. SKILL 1

EMOM 10:

  • 50 Double Unders

  • Push Press (10-8-6-4-2)

4. WOD

AMRAP 12:

  • 9 KB Swings (24/16)

  • 3 Burpee Bar Muscle-Ups / Burpee Pull-Ups

5. AFTER WOD

  • 1 min Max cal Bike